Amathiphu asheshayo
- Beka isikhathi ubhale imizuzu eyishumi ngokwethembeka.
- Xosha ukukhathazeka ngakunye ngegama elithi ngoba.
- Dabula ikhasi uma kusiza.
Okunye ukukhathazeka kuya kukhula njengoba kuhlala isikhathi eside ekhanda lakho. Kuyajikeleza. Kwehlukana kube ukukhathazeka okusha okuyishumi. Ngesikhathi sokulala usuzilolonge ingxoxo enzima efanayo izikhathi ezingamashumi amane kodwa awuxazululanga lutho. Imicabango izwakala imikhulu ngokwengxenye ngoba ayinamaphethelo, ayinasimo, ayinandawo yokuhlala.
Ukubhala kuyipha amaphethelo.
Yileso sonke isithembiso esithule sokubhala idayari. Uthatha isivunguvungu ebesihamba njalo bese usibeka phansi, ngamagama akho, lapho ekugcineni ungasibona khona. Kuzwakala kulula kakhulu ukuze kubaluleke. Kuvela kubaluleke kakhulu.
Kungani ikhasi lithulisa ingqondo egijimayo
Kunocwaningo lwangempela olungemuva kwalokhu, futhi lubuyela emuva ngamashumi eminyaka. Ngeminyaka yawo-1980 isazi sengqondo okuthiwa uJames Pennebaker saqala ukucela abantu ukuba babhale ngezipiliyoni zabo ezicasula kakhulu isikhathi esifushane ezinsukwini ezimbalwa ezihlukene. Okwatholakala kwamangalisa ngisho naye. Abantu ababhala ngezinto ezinzima, kunezinto ezingathathi hlangothi, bavame ukuzizwa bengcono ngemva kwalokho, futhi ezinye izifundo zathola ukuthi bavakashela ngisho udokotela kancane ezinyangeni ezalandela. Lo msebenzi usuphindwe amakhulu ezikhathi kusukela ngaleso sikhathi, futhi ukubuyekezwa okucophelele kwawo kujenali yezengqondo kwafinyelela esiphethweni esisodwa esibanzi: ukubhala ngezehlakalo ezinengcindezi noma ezithinta imizwa kuvame ukuthuthukisa indlela abantu abazizwa ngayo, ngomzimba nangengqondo.
Okwenzekayo ngaphansi kobuso kucacile ngokwanele uma usukubona. Isipiliyoni esinengcindezi sivame ukuhlala ekhanda lakho njengesixakaxaka semizwa esingenayo indaba ecacile enanyathiselwe. Uma ubhala, uyaphoqeleka ukuba wehlise ijubane bese ukubeka ngemisho, omunye ulandela omunye, ngokulandelana. Leso senzo sokuguqula isiphithiphithi sibe wuchungechunge lwamagama sibonakala siyilapho usizo oluningi luvela khona. UPennebaker waqaphela ukuthi abantu abathuthuka kakhulu babengebona ababhali abahlaba umxhwele kakhulu. Kwakungabo ababefinyelela emagameni afana no-"ngoba" no-"qonda", amagama owasebenzisayo lapho usebenza into kunokuvele uyikhiphe.
Akudingeki uyenze ngendlela "efanele"
Inganekwane enkulu kunazo zonke ngokubhala idayari wukuthi kudinga incwajana enhle, umkhuba wansuku zonke, nomphefumulo wembongi. Akukho kulokho okuyiqiniso, futhi ukukukholelwa yiyona ndlela esheshayo yokungaqali nhlobo.
IUniversity of Rochester Medical Center, egcina umhlahlandlela ocacile nowusizo ngalokhu, ibeka iphuzu ngokulula: ukubhala idayari kuwukubhala nje phansi imicabango nemizwa yakho ukuze uyiqonde ngokucacile kakhulu. Alikho iphoyisa lohlelo lolimi. Ababukeli abekho. Incwajana ingaba ngemuva kwemvilophu noma i-app yamanothi kufoni yakho. Lokho okubhalayo kungokwakho futhi ngokwakho kuphela, okuyikho kanye okukukhululayo ukuba uthembeke.
Izinto ezimbalwa ezehlisa ngempela izinga:
- Ukupela nokuhleleka akubalwa. Cisha izinto. Qhubeka nje. Shiya imisho ingaqedwanga. Isiphithiphithi silungile.
- Akudingeki kube kude. Imisho emibili yeqiniso yedlula amakhasi amabili aphoqiwe.
- Akudingeki kube nsuku zonke. Kusebenzise njengethuluzi olifinyelelayo uma ulidinga, hhayi uchungechunge okumele uluvikele.
- Akekho okumele akufunde. Uma ubumfihlo bukukhathaza, dabula ikhasi ngemva kwalokho. Ingxenye enhle isivele yenzeka ekubhaleni.
Izindlela ezimbalwa zokuqala
Uma ikhasi elingenalutho lizwakala lisabisa, awudingi ugqozi. Udinga isikhombisi kanye nemizuzu engaba yishumi. Khetha noma yikuphi kwalokhu okuhambisana nobusuku onabo.
- Bhala ukukhathazeka ngokugcwele. Beka isikhathi semizuzu eyishumi noma eyishumi nanhlanu bese ubhala nganoma yini ehlezi esifubeni sakho. Ungakuphathi noma ukwenze kuzwakale kunengqondo. Vele uthole imicabango nemizwa yangempela kulelo khasi kuze kuphele isikhathi. Lena yindlela yakudala yokubhala okuveza imizwa, futhi yiyona enocwaningo oluningi kunayo yonke olungemuva kwayo.
- Qamba umuzwa, bese usho isizathu. Qala ngendlela ozizwa ngayo njengamanje ngegama noma amabili, bese uzibuza njalo ekhasini uthi "ngoba?". "Ngizizwa ngikhathazekile, ngoba umhlangano ususiwe, ngoba angizizwa ngikulungele, ngoba angikaqali ingxenye engiyesabayo." Ukuxosha "ngoba" ngokuvamile yiyona ndlela ukwesaba okungacacile okuguquka ngayo kube yinto eyodwa, encane, elungiseka.
- Bala okuhambe kahle. Ezinsukwini ezinzima, bhala phansi izinto ezintathu eziqondile ezingahambanga kabi, noma ngabe zincane kangakanani. Ikhofi belimnandi. Umngane uphendule umlayezo. Uludlulisile ucingo. Lokhu akusikhona ukujabula okuphoqiwe. Kuyindlela yokuvula umbono ingcindezi ewunciphise wagcina ngezinsongela kuphela.
- Bhala incwadi ongeke uyithumele. Uma othile ekulimazile noma ekucasulile, mbhalele konke ongeke ukusho ngokuzwakalayo. Bese uyayigcina, noma uyayisusa. Inhloso yayingakaze ibe wukuyithumela.
Akukho ukukhetha okungalungile lapha. Umthetho kuphela wangempela ukubhala okuyiqiniso kunokubhala okuzwakala kukuhle.
Uma ukubhala kuvusa izinto
Isexwayiso esisodwa seqiniso. Ukubhala ngento ebuhlungu kungasondeza umuzwa ngaphambi kokuba udambe, futhi isikhashana ungazizwa umubi kakhulu, hhayi ngcono. Kubantu abaningi lelo gagasi lidlula phakathi kwehora noma ngaphezudlwana, bese usizo lufika ngemuva. Kodwa uma ubhala ngokulimala kwengqondo okujulile, ukuqonda ngqo kokubi kunakho konke wedwa kungaba yikuningi kakhulu, ngokushesha kakhulu.
Uma ulapho, unemvume yokubhala emaphethelweni esikhundleni sokungqumbela phakathi nendawo. Qala ngezingcindezi ezincane. Yeka uma udinga. Awukho umklomelo wokuzikhandla ubuhlungu wedwa, futhi omunye walo msebenzi ungcono ngempela uma wenziwa uhlangene nomeluleki wezengqondo ongabambelela nawe ezingxenyeni ezinzima.
Yini ukubhala idayari, neyingakho
Ikhasi liyindawo enhle yokucabanga. Linesineke, alilokothi liphazamise, futhi alikuceli lutho. Ngokusindwa okujwayelekile kwesonto elinengcindezi, incwajana ingenza usizo olumangalisayo.
Kunemikhawulo, futhi kufanele iqanjwe ngokusobala. Ukubhala idayari ngeke kulungise isimo esidinga ukushintshwa, futhi akusona esikhundleni sokwelashwa. Uma ingcindezi yakho izinzile kunokudlula, uma icobisa ubuthongo bakho noma inkanuko yakho yokudla noma isineke sakho kubantu obathandayo, noma uma ukubhala kulokhu kukuholela endaweni emnyama efanayo engenandlela yokuphuma, lokho kuwuphawu lokungenisa usizo lwangempela. Udokotela noma umeluleki wezengqondo akuwona uphawu lokuthi ukubhala kwehlulekile. Yinguqulo elandelayo, egcwele kakhudlwana yento efanayo osuvele uyenza ekhasini: ukutshela iqiniso ngesikhathi esinzima kumuntu ongakusiza ukusithwala.
Incwajana iyindawo enhle yokuqala. Ezinsukwini ezisindayo, akudingeki kube yilapho ugcina khona.
Imithombo
- University of Rochester Medical Center, Journaling for Emotional Wellness
- American Psychological Association, Expressive writing can help your mental health, with James Pennebaker, PhD
- Baikie & Wilhelm, Emotional and physical health benefits of expressive writing (Advances in Psychiatric Treatment)